Our skin and hair reflect the foods we eat; hence the cliché, 'you are what you eat'. It's true. We've all seen those beacons of good health, all smooth skin and thick, healthy hair; with a sparkle in their eye and a wide, toothy grin. These naturally beautiful people are billboards for good nutrition. And you can be too. Get beautiful hair from the inside out. Proper nutrition and ample hydration do wonders for your appearance. Let's get healthier hair by eating a well-balanced diet. Follow these steps for eating good, clean foods that will help you get thick, shiny and healthy hair at any age.

Eat protein for healthy hair

Increase your intake of healthy protein. Healthy hair is strong and pliable. Most women don't get the recommended 37 to 50 grams of recommended protein per day, which could result in limp, thinning hair. Consuming ample amounts of healthy protein ensures thicker, stronger hair. Include more soy, nuts, low-fat dairy, legumes, lean meats, fish and eggs in your diet.

Notable protein power-houses for hair include walnuts, salmon and flax seeds which are packed with omega-3 fatty acids. Omega-3s play an active role in hair health. Eggs are loaded with vitamin B12 which is a nutrient often lacking in women with thinning hair.

Eat the rainbow for healthy hair

Increase your intake of antioxidants. Antioxidants will keep your hair strong and healthy, as well as help your hair deal with the hormonal changes associated with aging. Research shows that the phytochemicals found in brightly colored fruits and vegetables offers tremendous healthy hair benefits. Choose at least one daily serving from each of the four rainbow color groups - red, orange, green, and purple.

Increase your intake of unsaturated fats (monounsaturated, polyunsaturated and Omega-3 fatty acids) to assist in strong, healthy hair growth. Use these good fats in the place of other fats to increase the shine and bounce in your hair.

Rich food sources for good fats include avocados, nuts and seeds, fatty, cold-water fish (tuna, mackerel and salmon), flax seeds and walnuts. Good fats play an important role in hair health.

Tip

Drink your water! Take a multi-vitamin daily.

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